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Monday 03212022

Warmup

HWPO DAY 5


Back squats x8min

57%x10

67%x8

71%x8

76%x8

Front squats x8 min

60%x5

70%x5

70%x5

70%x5

Wod x3

750 row / 800 run

30 wall balls 20/14

Accessory

3-4 10 min cap

12 banded strict ctb

15 skull crushers (bar )

1:00 dball hold


QUARTER FINALS TRACK

Deadlift


Build to Heavy Set of 5

Then...

1x5 @ 90% of Heavy 5

1x5 @ 80% of Heavy 5

WOD

"Don't Stop 'Til You Get Enough"


AMRAP 5:

Toes to Bar

On the Minute [Starting at 0:00]:

9 Deadlifts 185 / 135 lb

Rest 5 Minutes

AMRAP 5:

Chest to Bar Pull-ups

On the Minute [Starting at 0:00]:

9 Front Squats 95 / 65 lb

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